Vegan Lentil Brown Rice Soup
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4.8
33 reviews
Excellent
Vegan Lentil Brown Rice Soup
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Lentil Brown Rice Soup. Easy 1 pot Lentil Rice Soup with Spinach or greens of choice. 20 minutes active time then let everything simmer. Serve with crackers, papadum or grilled vegan cheese sandwiches. Vegan Gluten-free Soy-free Recipe
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Ingredients
- 1/2 cup brown lentils
- 1/3 cup brown rice uncooked rice
- 1 tsp oil
- 1/2 tsp cumin seeds
- 1/2 tsp mustard seeds optional or use 1/2 tsp ground mustard later
- 1 bay leaf
- 1/2 medium onion chopped
- 4 cloves of garlic finely chopped
- 1 inch ginger finely chopped
- 1 green chile chopped
- 1/2 tsp Turmeric
- 1/2 tsp paprika
- 1/2 tsp garam masala or curry powder or use other spice blends like taco spice, berbere, cajun etc
- 1 tsp coriander powder
- 1/4 tsp chipotle pepper
- 1/4 tsp black pepper
- 1.5 cups diced tomatoes
- 2 tsp ketchup optional
- 1 tsp lemon juice
- 2 cups of veggies I used bell pepper, carrots, broccoflower(Romanesco broccoli)
- 3.5 cups water for pressure cooker 4 to 4.5 cups for saucepan
- 3/4 tsp salt
- 1 cup chopped or baby spinach
- lemon juice garam masala and cayenne for garnish
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Instructions
- Wash and Soak the lentil and rice if you haven't yet. (Soak for atleast 15 minutes before using).
- Heat oil in a saucepan or a pressure cooker over medium heat. When hot, add cumin seeds, mustard seeds and cook until fragrant or they change color.
- Add bay leaf, onion, garlic ginger, chile and cook until translucent. about 5 mins. Add the spices and mix in. Roast for half a minute
- Add the tomatoes and splash of water and cook until the tomatoes are saucy. mash the larger pieces. Add lemon juice, ketchup, veggies, salt and mix in.
- Drain and add lentils, rice, water/broth and mix in.
- Cover and cook for 40 minutes or longer until tender in the saucepan. If using pressure cooker, use 2 to 2.5 cups water, Pressure cook for 15-17 mins on stove top ( Manual 18-20 minutes in Instant Pot with natural release).
- Fold in the spinach in the last 5 minutes, Or when you open the pressure cooker and the soup is hot.
- Add a sprinkle garam masala, cayenne to taste and more lemon if needed. Serve with crackers or papaddum.
Notes
- To make this oil free: Saute the onion, garlic, ginger and chile in water or veggie broth. then add all the ground spices, bay leaf and 1/2 tsp ground cumin and continue.
- Variation: Use mung beans or black eyed peas instead of lentils.
- Nutritional values based on one serving
Nutrition Information
Show Details
Calories
205kcal
(10%)
Carbohydrates
37g
(12%)
Protein
9.5g
(19%)
Fat
2g
(3%)
Sodium
541mg
(23%)
Potassium
664mg
(19%)
Fiber
10g
(40%)
Sugar
5g
(10%)
Vitamin A
965IU
(19%)
Vitamin C
40.3mg
(45%)
Calcium
80mg
(8%)
Iron
3.9mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 205 kcal
% Daily Value*
| Calories | 205kcal | 10% |
| Carbohydrates | 37g | 12% |
| Protein | 9.5g | 19% |
| Fat | 2g | 3% |
| Sodium | 541mg | 23% |
| Potassium | 664mg | 14% |
| Fiber | 10g | 40% |
| Sugar | 5g | 10% |
| Vitamin A | 965IU | 19% |
| Vitamin C | 40.3mg | 45% |
| Calcium | 80mg | 8% |
| Iron | 3.9mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
33 reviews
Excellent
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